Strength

Clean Deadlift + Squat Clean + Hang Squat Clean
4 x 1 Across
Start at 70% of 1RM C&J
5-10lb increase each week

Follow each set with:
6 ATYT's (Light Band)

WOD

4min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
1min rest
4min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
1min rest
4min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Level 3:
4 Handstand Push-ups
8 Chest to Bar
12 Air Squats

Comp HW

3 Rounds for Time
20 GHD Sit-ups
20 GHD Hip Extensions
400m Run

Comment

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